Why do my elbows hurt specifically during overhead extensions but not during bench press?
Elbow pain during overhead extensions but not bench press usually comes down to joint angle and tendon loading, not general weakness.
Overhead extensions place the elbow in deep flexion with the shoulder flexed, which maximally stretches the long head of the triceps and increases tension on the triceps tendon near the elbow. That stretched position plus full lockout creates higher tendon stress — especially if you lower the weight too deep or flare the elbows.
Bench press, on the other hand, spreads the load across chest, shoulders, and triceps, and the elbow never goes into that extreme flexed, stretched position. The joint angle is more stable and less tendon-dominant.
Common causes:
- Mild triceps tendon irritation
- Locking out hard at the top
- Excessive range of motion overhead
- Tight lats/shoulders altering elbow tracking
If it’s tendon irritation, reducing load, slowing tempo, avoiding deep stretch temporarily, and strengthening with controlled pushdowns often resolves it. Pain in one movement but not others usually signals angle-specific tendon stress, not a major injury.
